Stretches for the Upper Body

Stretches are a good way to start a work out session as it prepares the body for movement, increasing flexibility and helps prevent injury. Always remain within the comfortable stretch zone even if you would like to increase your flexibility. It is safer to under stretch than to overstretch. If you feel any pain or discomfort at any stage of the stretch then stop the stretch immediately.
This page explains how to do upper body (including lower back) stretches. To stretch your lower body click here. As with all the stretches, you should aim to hold a stretch for about 20 to 30 seconds before releasing. Remember to breathe.
Neck Stretch
The neck stretch should be done before exercise but could also be done every day, especially if you work at a desk and computer all day:

Gently drop your chin, moving your head forwards in a nod

Reverse the movement

Then nod the head gently from side to side

Shoulder Stretch
It is important to warm up the shoulders if you are lifting, pushing or pulling anything in a workout:

Stretch out your right arm and sweep it to the left

Use your other arm to pull the right shoulder gently forwards towards the left

Do the same with the left arm

Now slowly rotate the shoulders backwards, raising your shoulders up towards the ears and then down as far as possible

Reverse direction

Shoulder and Tricep Stretch
This stretches two muscles at the same time. It stretches the posterior deltoid muscle (back head of shoulder), and the triceps muscles (back of the arm) together:

Lift up your right arm but keep the biceps close to the side of your head

Gently bend the right arm until your hand is comfortably touching the back of the neck

Using your left hand, hold the elbow of your right arm and gently pull the elbow backwards, towards your head

Do the same with the left arm

Chest Stretch
This stretch can help warm up most of the upper body in one. Use this stretch as part of a warm up routine rather than trying to increase flexibility. Start off with the hands closer to the buttocks, as it becomes easier over the weeks you can slowly try to move the hands up a little at a time:

Start in a seated or standing position

Using both hands reach around to your back until the hands meet in the middle

Grasp both hands together by interlocking the fingers, with the elbows unlocked

Slowly push the shoulders back and straighten the arms until the elbows lock out

Cobra Stretch
This is a stretch for the front of the torso and the stomach. It will also help to loosen up the lower back as well:

Start by lying face down flat on the floor with your feet together

Position your hands to the sides about shoulder level

Gently push your upper body off the floor a few inches at a time

Keep the stomach and back muscles relaxed, looking up at all times

The legs should remain on the floor, whilst your back should arch slight

Upper Back Stretch
This helps to loosen the shoulder joint as well as the wrists. It is good when training the back muscles such as a rowing movement. You can stand or sit to do this stretch:

Start by interlacing your fingers

Then turn the palms upward above your head as you slowly straighten your arms

It may be easier to arch the lower back slightly as the arms become nearly straight.
Lower Back Stretch
This is a stretch for the lower back but it helps stretch all the other back muscles and the spine. It helps to prevent strain to the lower back and aids circulation:

Sit on a strong, secure chair

Lift your arms up in front of you

Slowly bend down, curling your back

You should reach for your feet

If this is easy you can try positioning the feet further away at the start of the stretch. Take care if you have problems with your back. If in doubt, do not try this stretch.